Woody

Announcements

Nutrition Challenge dates to remember
Briefing 1-5 @ 5:30pm
Bod Pod 1-6 @ 2pm
1st WOD 1-7@ 10am
2nd WOD 2-4 @ 10am

Firebird CrossFit – All Levels

WOD

Metcon (Time)

RX+

100 Air Squats

50 Hang Squat Clean (95/65lbs)

100 Pushups

50 Wall Ball (20/14lbs)

100 Situps

RX

80 Air Squats

40 Hang Squat Clean (75/55lbs)

80 Pushups

40 Wall Ball (20/14lbs)

80 Situps

60 Air Squats

40 Hang Power Clean

60 Pushups

40 Wall Ball

60 Situps

WOD